I Will CrossFit – CrossFit [Age 18+]
Complete 5 sets of (1+1+2) of:
**Begin your first working set around 70-75 of your 1RM Clean**
The first pull should be slow and controlled all the way to the power position.
Increase the load for as long as you can catch the barbell in a controlled stance for each rep.
Metcon (AMRAP – Rounds)
Complete as many rounds as possible in 9-minutes:
8 Single Arm Strict Press (each side) #20/30
5-8 Strict Pull-ups
Focus on bracing the core and avoid leaning during the SA Strict Press.
Focus on going through full range of motion during your Strict Pull-ups and locking out at the bottom.
Opt for smaller rep schemes with quicker rest over larger rep schemes and long rest.